CrossFit Mile Zero – CrossFit

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Gymnastics (AMRAP – Reps)

EMOM X 7:

4–6 Strict Pull-ups + 6–8 Ring Rows
Fitness

EMOM X 7:

4–6 Pull-up Negatives + 6–8 Ring Rows

Performance

EMOM X 7:

2-4 Strict Pull-ups + 6–8 Ring Rows

Competition

EMOM X 7:

4–6 Strict Pull-ups + 6–8 Ring Rows

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 3

9 Deadlifts @50%

18 Lunges (bodyweight)

30 Single Unders

(Rest 3) x 3

Performance

AMRAP 3

9 Deadlifts @50%

18 Lunges (bodyweight)

20-30 Double Unders

(Rest 3) x 3

Compete

AMRAP 3

9 Deadlifts @50%

18 Lunges (bodyweight)

30 Double Unders

(Rest 3) x 3
Time Cap 18 minutes

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional)

Mobility & Control Focused (3 Rounds Total)

90/90 Hip Transitions + Reach – 2×8/side

(Hips square, tall chest, rotate slow and controlled)

Hanging Hollow-Arch Swings – 3×10

(Controlled kip practice; maintain rhythm and tension)

Seated Straddle Forward Fold – 2x :30 hold

(Reach forward with spine long, not rounded)